Egg Resources for Health Professionals

ENC serves as a resource for health professionals in need of current nutrition information to share with their patients.

Below are various tools available for professional education and/or to be shared with consumers.

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Protein at Breakfast: The Most Important Part of the Most Important Meal

Breakfast Eggs

Hi Readers!  Today we have one of our Registered Dietitian Advisors, Keith Ayoob, blogging.  Enjoy!


You’ve heard that breakfast is the most important meal of the day.  It’s true for everyone, and especially for kids.  There’s also plenty of science to back it up.  Kids who eat breakfast do better in school.  They also miss fewer days from school and are more likely to have a normal body weight.

Many adults skip breakfast and even when they don’t, their breakfast tends to run more towards coffee and a roll and butter.  Not much protein at all and that’s how they’re starting their day, setting themselves up for a possible crash mid-morning and real hunger pangs by lunch, which may also be skipped.

Biggest complaint about not eating breakfast is a lack of time.  As a nutritionist working with families and kids, honestly, I have a rough time with this one.  Breakfast is just too important to dismiss casually like that.  Funny – parents cringe at the thought of their child going to bed without eating dinner but they often have no problem with a child who skips breakfast.

This needs to change, but so does the way we think of breakfast in general.  Research on adults has shown that people tend to eat about two-thirds of their protein at dinner and only about 10% of it at breakfast.  That’s a concern, because the first meal of the day should contain at least as much protein as the dinner meal.  Not to say that people should be eating more protein overall, just spreading it out more evenly.  A third of your day’s protein should come at breakfast.  There’s evidence showing that people will utilize protein more efficiently, that is, for muscle growth and repair, if protein is more evenly distributed.  About a third of a day’s supply at each meal would do it.

Protein: Nature’s Appetite Regulator

Protein tends to help you feel full and satisfied, less hungry.  It does this in two ways: by blunting the rise in blood sugar and by staying in your stomach for longer, because it takes the body longer to digest it.

I have a hectic life, too.  I don’t always know when I’m going to get to lunch but I’m sensitive to hunger pangs like anyone else.  As long as I get enough protein in the morning, the timing of my next meal can be a bit more flexible – as it may need to be.

Recommendations are for between 10-35% of your calories from protein, so it’s not likely you’ll get too much protein, especially if you think of just shifting some of your protein from dinner to breakfast.  Aim for leaner protein foods to keep calories reasonable.

My Favorites at Breakfast

Cereal is often a typical at breakfast food and you don’t have to give it up to get more protein.  Indeed, whole grain cereal is a good way to get fresh fruit and low-fat milk into your diet and you need these foods.  I think of this breakfast as only a start however.  That’s right.  Add at least an ounce of lean protein to kick this breakfast into full steam.  Here are some of my favorite protein-boosting breakfast foods:

  • Hard-cooked eggs.  A total go-to food.  They’re fast, easy, and give me great protein and nutrition in the morning.  I keep a bowl in the fridge at all times and it’s a top-notch grab-and-go protein boost.  Yes, they’re absolutely OK every day.
  • Non-fat Greek yogurt.  Another great lean protein food, just pricier.
  • Low-fat cottage cheese.  It’s not “girl food”.  Check the label.  It’s protein-loaded and ready when you are.
  • Leftover dinner.  Not a big meal, just add that leftover chicken drumstick or slice of roast beef.

If you add one of the above to your usual bowl of cereal/fruit/milk, you’ll not only stay full for longer, you’ll get protein when your body actually needs more of it – first thing in the morning.

– Keith

Change:It’s What You Make of It


Over the past three weeks I have gone through quite a few changes between starting a new job, having a longer commute, traveling for conferences and transitioning to past president of the Illinois Dietetic Association.  I embrace change and tend to jump right in and tackle my new adventure.  Change is how we thrive and progress, however for some it can be challenging.

I am reminded of the book “Who Moved My Cheese.  At our exhibits for health professionals, ENC has started using an online survey related to the perceptions of eggs and nutrition. I was just looking at data from our most recent show and noted the question “How many whole eggs do you recommend your healthy clients eat each week?”  We had almost equal responses of 1-3 or 3-5 eggs daily (total~72 %).  Only a total of 23% answered 5-7 or more than 7 and some answered none.  Although we have the research showing the wonderful benefits of eggs and know that an egg a day is good; we can see it is difficult for some people to shift their mindset and accept this change.

Interestingly enough, during the conversations at the AAPA conference, I picked up on the following trends, which I related to characters in the book:


Who sniffs out change early

“I’ve always eaten eggs and knew they were good.”


Who scurries into action

“I heard the new information and changed immediately.”


Who denies and resists change as he fears

it will lead to something worse

“I cannot tell clients to eat eggs daily because they are “bad”. It will only cause more problems.”


Who learns to adapt in time when he sees changing can lead to something better!

 “I’ve been watching the research and was cautious at first, but now I am suggesting it now because (reason)”.

 There was one comment that didn’t necessarily fit in a character in the book:

“I eat eggs every day, but don’t suggest it to my clients”. Hopefully they are just mirroring Haw and will soon let everyone know “It’s All In An Egg”!

We have to think about how to educate people from all levels, because change is internal and is different for everyone.  Not everyone is Scurry and I think realizing this can help us educate our health professionals and clients.

Taking Sodium with a Grain of Salt


Has sodium been getting a bad rap?  A new study would have you believe so. As a dietitian who has worked with hundreds of people who have diabetes and/or heart disease, I’ve probably talked myself blue about the importance of cutting back on sodium.  The reality is that it’s hard to eat less. Wouldn’t it be great if we could start shaking salt on our foods again or reach for a handful of potato chips without feeling twinges of guilt?

To be fair, sodium isn’t all that bad.  After all, it’s needed to help regulate fluid balance in the body.  And our kidneys do a great job of controlling how much sodium we keep in our bodies, excreting any in the urine.  But in the even that your kidneys aren’t working so well (maybe due to diabetes, for example), sodium tends to stick around, making it harder for your heart to pump and raising blood pressure.


The 2010 Dietary Guidelines for Americans tell us that we’re supposed to reduce our sodium intake to less than 2300 milligrams (mg) per day – that’s about a teaspoon of salt. Most of us consume at least 3400 mg per day.  If you happen to be over the age of 51, and or African American or have high blood pressure, diabetes or chronic kidney disease (which is about half of the American population) your goal is no more than 1500 mg per day.  Most of our sodium comes from processed foods such as cold cuts, hot dogs, canned soup, cheese and pizza.  Even some cereals, salad dressings and desserts are surprisingly high in sodium.

A study published in the May 4 issue of the Journal of the American Medical Association begs to differ with the whole notion that too much sodium can cause problems. The authors of this study followed almost 3,700 European men and women for eight years, measuring urine sodium excretion, blood pressure and cardiac events, such as heart attack, heart failure and stroke. The results? The people who excreted the lowest amount of sodium in their urine were 56% more likely to die from heart disease compared to those excreting higher amounts of sodium.  (Keep in mind that the more sodium you consume, the more you lose in your urine). And the amount of sodium excreted seemed to have little effect on blood pressure.

These findings go against the grain of what dietitians, physicians and other health professionals have been telling us for years: too much sodium may raise blood pressure, which in turn, may increase your risk of having a heart attack or stroke.  But, as with many studies, there were some weaknesses with the study, including a small sample size and the fact that other factors weren’t considered, such as physical activity and calorie intake.

What does this mean for you?  It’s hard to ignore the many other, well-designed studies linking a high sodium intake with high blood pressure.  And since one in three Americans has high blood pressure, it makes sense, at least at this time, to cut back on sodium, along with reaching a healthy weight and fitting in more physical activity. So, as tempting as it may be to reach for the salt, my advice is to keep the salt shaker in the cupboard and grab the pepper mill instead!

2010 DGA Consumer Tool and Icon

My Plate
I’ve had the opportunity to think about the new USDA MyPlate icon. I saw it a couple of weeks ago and again when it was released to the public. At first I didn’t appreciate how it would succeed in committing people who eat on the run to consider the message of balance and portion control. However, I now appreciate that a change was needed and using a plate may actually help people to reflect on their eating habits.

Like the Food Guide Pyramid which morphed into the MyPyramid, the shape did not instruct one on how to construct a meal. The pyramid focused on the concept of a daily intake which resonated only within the dietetics world. A public communication tool should relate to nutrition on a meal basis which is why a plate is more appropriate. My concern is that we have stopped eating on plates.  Perhaps seeing our meals laid out, so we get a visual of portion adequacy, will help us to tame the out of control eating patterns we’ve developed. Too many times our meals are consumed in a cup or from a bag while in a car or at a desk.

When I asked Dr. Robert Post who directed the launch, how the public would be able to use this plate concept when they eat on the run, his response was that it is meant to be a reminder. An icon which reminds people that foods need to fit into a meal pattern and when accompanied by a relevant message which doesn’t grow stale, it can educate. He also pointed out that the icon is just a tool which directs one to the website where there is a wealth of information waiting to be accessed. In my humble opinion, this is a great improvement and a major step in the right direction. It will be interesting to see how well the tool communicates the desired messages.

To learn more about the new MyPlate icon:

Celebrate Memorial Day With Eggs!

Hi Readers!  Today we have one of our Registered Dietitian Advisors, Karen Buch, blogging.  Enjoy!


I’m a registered dietitian, director at a supermarket chain and mom to a high-energy 16-month old. So, I understand the challenges some moms face while trying eat well despite their hectic lifestyle. Most of us have good intentions. We want to make healthy, delicious meals for our families–but, some days, our busy lives get in the way.

One thing I remind myself to do is allow ample time to re-charge and enjoy life along the way. Memorial Day is just around the corner and I’m looking forward to the long holiday weekend. I plan to take full advantage of the extra time and the chance to kick back and relax. At some point over the weekend, I’m going to cook, but I want to keep it simple. I plan to make this quick and easy appetizer. It’s one of my favorite recipes to take to a party or serve when I’m hosting. You can literally mix everything in a single bowl and dump it into the pan to bake!

I feel great about serving this for three reasons. One: it’s DELICIOUS and I always get requests for the recipe. Two: it contains spinach—a superfood packed with lutein and beta carotene for eye health, antioxidant vitamins C and E, iron and B vitamins like folic acid, thiamine, riboflavin and B6. Three: it contains eggs as a source of perfect protein and 13 essential nutrients. You may also be surprised to learn eggs are 14 percent lower in cholesterol than once thought.

Give these Cheesy Spinach Squares a try and enjoy your holiday!


Cheesy Spinach Squares
Prep time: 10 minutes   Cook Time:  45 minutes    Makes: 20 squares
1 (10-ounce) package frozen chopped spinach, thawed and squeezed to remove excess liquid
3 large eggs
1 medium yellow onion, finely diced
1 (4-ounce) can sliced mushrooms, drained
1 cup skim milk
1 (16-ounce) package 2% sharp cheddar cheese shreds
½  tsp salt
1 cup flour
1 tsp onion powder
1 tsp baking soda
nonstick cooking spray
Preheat oven to 350 degrees. Prepare a  9” x  13” glass baking dish by spraying all sides lightly with cooking spray. In a large mixing bowl, add spinach, eggs, onion, mushrooms, milk and cheese. Stir.  Sprinkle in salt, flour, onion powder, baking soda and stir until combined thoroughly.  Pour mixture into prepared baking dish and spread evenly. Bake for 45 minutes or until top is golden brown. Slice into squares and serve warm or at room temperature. Within 2 hours, store any leftover squares in the refrigerator for 1-2 days. Squares re-heat easily in the microwave.

Karen Buch RD, LDN